Calories in
fish, flatfish (flounder and sole species), raw
70 kcal per 100 g Fish, flatfish (flounder and sole species), raw contains 70 calories per 100 grams, or about 20 calories per oz, boneless. Per 100 g it provides 12.4 g protein, 0.0 g carbohydrate and 1.9 g fat.
By calories that splits 0% carbohydrate, 74% protein, 26% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz, boneless | 28.4 g | 20 | 3.5 g | 0.0 g | 0.5 g |
| 1 fillet | 163.0 g | 114 | 20.2 g | 0.0 g | 3.1 g |
| 3 oz | 85.0 g | 60 | 10.5 g | 0.0 g | 1.6 g |
Full nutrition, per 100 g and per oz, boneless
| Nutrient | Per 100 g | Per oz, boneless |
|---|---|---|
| Energy | 70 kcal | 20 kcal |
| Protein | 12.4 g | 3.5 g |
| Total fat | 1.9 g | 0.5 g |
| Saturated fat | 0.4 g | 0.1 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 296.0 mg | 84.1 mg |
| Potassium | 160.0 mg | 45.4 mg |
| Calcium | 21.0 mg | 6.0 mg |
| Iron | 0.2 mg | 0.1 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 10.0 µg | 2.8 µg |
| Cholesterol | 45.0 mg | 12.8 mg |
| Water | 84.6 g | 24.0 g |
USDA FoodData Central, SR Legacy (FDC ID 174196). A dash means the nutrient was not measured for this item, which is not the same as zero.
How fish, flatfish (flounder and sole species), raw compares
Among the 68 finfish and shellfish products items on this site, fish, flatfish (flounder and sole species), raw ranks 67 of 68 by calorie density, against a category average of 114 kcal per 100 g — so it is about 39% less calorie-dense than typical for its group.
It carries 17.7 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one oz, boneless (20 kcal), a 70 kg adult would walk for roughly 4 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in fish, flatfish (flounder and sole species), raw?
Fish, flatfish (flounder and sole species), raw contains 70 calories per 100 g, which works out to about 20 calories per oz, boneless. It also provides 12.4 g of protein, 0.0 g of carbohydrate and 1.9 g of fat per 100 g.
What is the macro breakdown of fish, flatfish (flounder and sole species), raw?
By calories, fish, flatfish (flounder and sole species), raw is roughly 0% carbohydrate, 74% protein and 26% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a oz, boneless?
About 4 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the fish, flatfish (flounder and sole species), raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within finfish and shellfish products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Fish, flatfish (flounder and sole species), raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.